Keto Diet vs Paleo Diet

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In today’s diet scene it’s hard to go very far down the What Diet To Do Rabbit Hole without hearing about the keto diet or the paleo diet. But what is the difference and which diet is better when it comes to keto versus paleo diets?

What is the Keto Diet?

The Keto diet is based off of limiting your intake of carbs to very low levels each day. Most people on the keto diet have a carb intake anywhere between 20g per day to 50g per day depending on activity level.

The purpose of limiting the carbohydrates in your diet is so that your body switches from using stored carbs as fuel to burning fat to create ketones for fuel. Once the body reaches this state it is in ketosis.

Getting the body into ketosis is not something that is done by the flip of a switch. This process can take several days to get in, especially if you have been burning sugar as your primary fuel source for years. Those who have been in ketosis before can get back into ketosis faster than those just starting out. There are some ways you can help your body get into ketosis faster.

History of Keto

Keto isn’t just a fad diet that popped up in the last few years.

Throughout the 1800s a ketogenic diet was the treatment used for those with diabetes.

The keto diet was used in the 1920s. It was found to be a therapeutic diet for pediatric epilepsy. When anticonvulsant medications came about the popularity of keto as a therapeutic diet went away.

In the 1970s Dr Atkins brought about the popularity of the low carbohydrate diet when he published Dr. Atkins Diet Revolution. But due to criticisms over the fat consumption in the diet the fad was limited.

In the early 2000s low carb diets started gaining in popularity again, and now in 2019 keto is among one of the most popular diets people choose when it comes to loosing weight.

Benefits of the Keto Diet

Weight Loss
Reduced Appetite
Improved Insulin Sensitivity
Improved Cardiovascular Health
Effective in fighting the effects of Metabolic Syndrome
Therapeutic for some Neurological Disorders
Improved Sleep
Some people report improved skin
Mental Clarity
Less Cravings
Reduced Inflammation

Cons of the Keto Diet

Food limitations can be restrictive.
Some versions of the diet require calorie counting.
Macro tracking is a must at least for carbs.
Can still have some processed foods.
High fat levels can cause some digestive issues.
Keto Flu at the start or after getting kicked out of ketosis.
Meal Planning is necessary.

Foods You Can Eat On the Keto Diet:

Meats
Eggs
Fish
Oils
Nuts and Seeds
Vegetables (lower net carb)
High Fat Dairy such as Cream and Cheese.
Peanuts

What is the Paleo Diet?

The Paleo diet is based around foods that are like what humans might have eaten during the Paleolithic era.

Foods people eat on the paleo diet mainly include fish, meat, vegetables, fruits, nuts and seeds.

Foods that became common after agriculture began about 10,000 years ago are limited. This includes grains, legumes, and dairy.

The reason for the limitation of foods after agriculture began is to have the body return to a way of eating that early humans ate. This is because it is believed that the human body is not genetically adapted to today’s modern diet that is high in processed foods and centered around grains.

When agriculture came about it changed what people ate at a rapid rate, and according to the hypothesis around the paleo diet this rate was faster than the human body’s ability to adapt to these changes.

The Paleo Diet also has other names that it is known as: The Paleolithic diet, the Caveman Diet, or the Stone Age Diet.

History of the Paleo Diet

The ideas that are behind the paleo diet can be traced back to Walter Voegtlin in 1975. He was the first to publish a book about paleolithic nutrition, this book was The Stone Age Diet.

During the early and mid 2000s the paleo diet became popular when Loren Cordain published multiple popular books on the paleo diet:

Other authors followed soon after and the paleo diets popularity rose immensely.

Benefits of the Paleo Diet:

Weight Loss
Improved Insulin Sensitivity
Improved Cardiovascular Health
Effective in fighting the effects of Metabolic Syndrome
Better energy levels
Clean Eating, no processed foods and cuts out junk food
Improved satiety
Anti-Inflammatory Benefits
No Calorie Counting or Macro Tracking
Improved Sleep
Increase of nutrient dense foods.
Some people report improved skin
Less Cravings

Cons of the Paleo Diet:

Some people find the food limitation restrictive
Increase in food costs
Some experts are concerned about the lack of dairy in the diet.
Meal Planning Can Be Essential to Stick to the Diet
Lower carbohydrate intake can lead to keto flu like symtoms at the start

Foods You Can Eat On the Paleo Diet:

Meat, especially lean meats, grass-fed meats, or wild game.
Eggs and other animal products.
Fish
Oils from nuts and fruits, such as olive, avocado, macadamia nut oils
Nuts and Seeds
Vegetables
Fruits
Sweet Potatoes

Foods NOT to Eat on the Paleo Diet:

Grains (wheat, oats, barley, rice, corn etc)
Legumes (beans, peanuts etc)
Dairy products
Refined Sugars
White or Red Potatoes
Any Processed foods

Which is Better? Keto vs Paleo

Both the keto diet and the paleo diet have similar pros and cons.

Both diets have food limitations that can hinder some people’s ability to stick with the diet. Meal planning is needed in both diets in order to keep to your allowed foods.

Keto does have a few more cons than paleo. But both will improve health markers and aid in weight loss for those seeking to shed extra pounds.

Paleo will still allow carbohydrates from whole foods, and you will not be limited on the natural whole foods you consume. But it is advised to limit fruits and higher carbohydrate containing paleo foods.

Both diets also reduce inflammation causing foods such as grains, sugar, and legumes. Grains also contribute a significant amount of carbohydrates to the modern day diet, so staying away from them in the keto diet is essential.

Whole foods are emphasized in both paleo and keto, along with healthy fats.

However keto places more emphasis on fats which can affect some peoples gut health. For those with digestive issues paleo might be a better diet to stick to.

If calorie counting and macro tracking are not your thing, again paleo might be a better diet to fit your lifestyle.